Anti Inflammatory Harissa-Orange Pumpkin Lentil Soup
This soup is a bowl of pure comfort that also happens to be loaded with ingredients known for their inflammation-fighting properties. Turmeric, fresh ginger, and extra virgin olive oil all show up here in meaningful amounts, working alongside a warm chorus of cumin, coriander, and cinnamon to build a broth that tastes like it simmered all day. Harissa paste brings a smoky, slow-building heat, while pumpkin purée gives the whole thing a velvety body that thickens beautifully as the red lentils dissolve into the broth. The finishing touch — a squeeze of fresh orange juice and a little zest stirred in off the heat — cuts through the richness and lifts every other flavor in the pot. A quick pass with an immersion blender pulls it all together into something thick and creamy without losing every last bit of texture. It serves four and comes together in under an hour, making it a genuinely realistic weeknight dinner rather than a weekend project. Finish each bowl with a drizzle of olive oil and a handful of fresh herbs, and it looks as good as it tastes.
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Learn more →Ingredients
4 servings
- 2 tbsp extra virgin olive oil
- 1 medium yellow onion, finely diced
- 4 garlic cloves, minced
- 1 tbsp fresh ginger, grated
- 2 tbsp harissa paste
- 1 tsp ground cumin
- 1 tsp ground turmeric
- ½ tsp ground coriander
- ¼ tsp ground cinnamon
- 1 can (15 oz) pumpkin purée
- 1 cup red lentils, rinsed
- 4 cups low-sodium vegetable broth
- 1 cup water
- 1 tsp orange zest
- 2 tbsp fresh orange juice
- 1 tsp salt, plus more to taste
- ¼ tsp black pepper, plus more to taste
For serving
- 1–2 tbsp extra virgin olive oil, for drizzling (optional)
- 2 tbsp fresh cilantro or flat-leaf parsley, roughly chopped (optional)
Instructions
- 1
Heat 2 tbsp olive oil in a large pot or Dutch oven over medium heat until shimmering. Add the onion and cook, stirring occasionally, until softened and translucent, about 6–7 minutes.
- 2
Add the garlic and ginger and cook, stirring constantly, until fragrant, about 1 minute. Watch closely so the garlic does not brown.
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